Protein issues

hjsportsed1
hjsportsed1 Posts: 52 Member
in Food and Nutrition
Having come off the Keto diet a week ago, I find myself now having a hard time getting enough protein for my macros (40% carbs/35% protein/25% fat). Other than the obvious lean meats what other good protein alternatives are there? I assume protein bars are a no no. Also, does this seem like a good macro for weight loss?

Replies

  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    The protein percentage seems a bit high. What does that become in grams for you? How did you decide on these percentages? Or is this a part of transitioning from keto?

    Has your weight stabilized? I know you were concerned about that initial water weight gain.

    There's a helpful thread on calculating your macros. I'll post it in a bit, if someone else doesn't get to it first.
  • hjsportsed1
    hjsportsed1 Posts: 52 Member
    I found the macro on some macro site online for losing 2 pounds per week.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    hjsportsed1 wrote: »
    I found the macro on some macro site online for losing 2 pounds per week.

    Okay. What is it in grams, because it might just seem high when looking at percentages.
  • hjsportsed1
    hjsportsed1 Posts: 52 Member
    nutmegoreo wrote: »
    Has your weight stabilized? I know you were concerned about that initial water weight gain.

    I am about 2 pounds over my low weight when I was on Keto. I think it has stabilized. I look forward to losing again soon.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    hjsportsed1 wrote: »
    nutmegoreo wrote: »
    Has your weight stabilized? I know you were concerned about that initial water weight gain.

    I am about 2 pounds over my low weight when I was on Keto. I think it has stabilized. I look forward to losing again soon.

    Awesome. I know that initial jump can be a little frustrating, considering you're used to losing. It'll start dropping before too long.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    hjsportsed1 wrote: »
    Having come off the Keto diet a week ago, I find myself now having a hard time getting enough protein for my macros (40% carbs/35% protein/25% fat). Other than the obvious lean meats what other good protein alternatives are there? I assume protein bars are a no no. Also, does this seem like a good macro for weight loss?

    What's wrong with protein bars if you like them?
  • psychod787
    psychod787 Posts: 4,099 Member
    Why would protein bars be taboo? If you need them, use them. I just like more... solid dorms of protein. I think it's all preference.
  • hjsportsed1
    hjsportsed1 Posts: 52 Member
    TavistockToad wrote: »

    What's wrong with protein bars if you like them?

    I guess it comes down to preference. I would assume most would not suggest protein bars due to being a processed type food in nature. I have never used them, but would be willing if they are a good alternative.
  • jemhh
    jemhh Posts: 14,261 Member
    edited August 2018
    I get my protein from meat, eggs, milk, yogurt, cottage cheese, a few pre-packaged foods (e.g., pasta), and protein powder, along with the occasional protein bar.

  • shaf238
    shaf238 Posts: 4,021 Member
    Your original question was what other sources of protein there are....eggs, greek yoghurt, cheese, beans, soy, quorn, protein shakes to name a few.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    hjsportsed1 wrote: »
    TavistockToad wrote: »

    What's wrong with protein bars if you like them?

    I guess it comes down to preference. I would assume most would not suggest protein bars due to being a processed type food in nature. I have never used them, but would be willing if they are a good alternative.

    Meh.... if it's tasty I'll eat it. Processed or not!
  • maureenkhilde
    maureenkhilde Posts: 849 Member
    I agree knowing your breakdown in grams VS percentages makes it much easier to obtain. I also due to amount still left to lose am on 2lbs of weight loss per week. For me I know that means 79 grams protein per day, 56 of carbs, 40 of fat. Those are the ones I really focus on. I easily stay under for sodium and sugar. As a diabetic I am trying to stay away from processed foods, with all the added stuff. Lots of fresh food veges and a bit of fruit. Protein meat, yogurt, eggs, protein powder. And I do carry a protein bar just in case situations. So I can make better choices.I do not focus on percentages at all, just on numbers that I can follow and add up. T o keep it simple for me.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    Here's the link as I promised:

    https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

    The reason why I don't like the percentages is because it is a considerably different number if you are eating 2500 calories per day versus 1500 per day. You seem to be avoiding giving that protein gram number, and I suspect it's because you are eating less than you should, and you know that.

    I can't remember if you said you have 20lb or 40lb left to lose, but at this point 2lb/week is likely going to cost you more muscle mass than if you slow it down a bit. 1lb/week would be better for a couple reasons: 1) preservation of muscle , 2) ease of transfer to maintenance.
  • hjsportsed1
    hjsportsed1 Posts: 52 Member
    nutmegoreo wrote: »
    Here's the link as I promised:

    https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

    The reason why I don't like the percentages is because it is a considerably different number if you are eating 2500 calories per day versus 1500 per day. You seem to be avoiding giving that protein gram number, and I suspect it's because you are eating less than you should, and you know that.

    I can't remember if you said you have 20lb or 40lb left to lose, but at this point 2lb/week is likely going to cost you more muscle mass than if you slow it down a bit. 1lb/week would be better for a couple reasons: 1) preservation of muscle , 2) ease of transfer to maintenance.

    I have 40 pounds to go. Also, by grams, this is my current macro for the 1,500 calories ... Carbs 150G, Protein 131G, Fat 42G.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    edited August 2018
    hjsportsed1 wrote: »
    nutmegoreo wrote: »
    Here's the link as I promised:

    https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

    The reason why I don't like the percentages is because it is a considerably different number if you are eating 2500 calories per day versus 1500 per day. You seem to be avoiding giving that protein gram number, and I suspect it's because you are eating less than you should, and you know that.

    I can't remember if you said you have 20lb or 40lb left to lose, but at this point 2lb/week is likely going to cost you more muscle mass than if you slow it down a bit. 1lb/week would be better for a couple reasons: 1) preservation of muscle , 2) ease of transfer to maintenance.

    I have 40 pounds to go. Also, by grams, this is my current macro for the 1,500 calories ... Carbs 150G, Protein 131G, Fat 42G.

    Thank you! That's a better picture of where you're at. Protein might be a bit low, but not by much, if at all. The fat seems low to me. If you do the calculations in the link, what do you get?

    I still think 2lb/week is too much at this point for you. I know you want to be there yesterday, but there are is something to be said for slowing it down a bit.

    Actually, a more important question is: are you happy eating this way? How do you feel moving away from keto? Are you satisfied with your food?
  • hjsportsed1
    hjsportsed1 Posts: 52 Member
    "nutmegoreo wrote: »

    Actually, a more important question is: are you happy eating this way? How do you feel moving away from keto? Are you satisfied with your food?

    I feel much better eating the way I am now vs. what I was doing on Keto. Way more fruits and veggies now and whole grains.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    hjsportsed1 wrote: »
    "nutmegoreo wrote: »

    Actually, a more important question is: are you happy eating this way? How do you feel moving away from keto? Are you satisfied with your food?

    I feel much better eating the way I am now vs. what I was doing on Keto. Way more fruits and veggies now and whole grains.

    Awesome. At the end of the day, if you are getting enough protein and fats and you are happy with the way you are eating, it's not leaving you wanting for anything, then that's what matters.

    As for getting the higher protein amounts. I've been aiming for 120g myself. I've been mostly hitting it with a variety of meats (beef, pork, chicken), fish (tuna and salmon usually), shrimp, whole egg mixed with egg whites (the whites are high protein low cal), and cheese. Beans are good too. I will use protein powder when needed, and I really don't see a problem with protein bars, but personally don't like the taste of them.
  • AnnPT77
    AnnPT77 Posts: 34,052 Member
    Best thread ever for finding tasty, lower-calorie protein options that might not have occurred to you:

    http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

    It links to a spreadsheet that lists many, many foods in rank order by protein efficiency: Most protein for fewest calories. Find things you like on that list, and eat more of those, less of something else.

    Related strategy: If you're coming out low on protein, take a look at your food log. Look for foods that have relatively many calories, but relatively few protein grams. Those are your best candidates to reduce or replace, in favor of foods that better meet your goals. Can you think of more protein-rich foods you enjoy that you could eat in place of some of your high-calorie, lower-protein items (maybe beans instead of potatoes, quinoa instead of rice, etc.)?

    Also, you could try something that helps me get enough protein as a vegetarian: Take a look at places where you could add a few grams of protein here and there, in small ways, in addition to the "one big protein" at the center of your meal. There are veggies with more protein than others, snacks with protein, drinks with protein, even a few fruits with protein. (That spreadsheet from the link above can help you identify them.)

    Also, think about each meal/snack as a protein opportunity. Sometimes when people report issues with getting protein, and I look at their diary, I see that they're eating more carb-y or fatty breakfast/lunch, and getting most of their protein at dinner. It helps to factor protein in all day long, meals and snacks.
  • Millicent3015
    Millicent3015 Posts: 374 Member
    hjsportsed1 wrote: »
    TavistockToad wrote: »

    What's wrong with protein bars if you like them?

    I guess it comes down to preference. I would assume most would not suggest protein bars due to being a processed type food in nature. I have never used them, but would be willing if they are a good alternative.

    I have a protein bar or shake and some fruit when I'm out and don't have time for a meal. For me they're a useful quick filler until I get home, and the shakes I use are a nice treat when I'm craving an actual milkshake, as they're a lot lower in sugar and carbs. Processed food isn't necessarily unhealthy for you unless it has large amounts of fat and/or sugar added to it; plain bread, for instance, is a highly processed food that's a nutritious part of a healthy diet, while a doughnut is less so.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    mmapags wrote: »
    maybebeccadough wrote: »
    hjsportsed1 wrote: »

    I feel much better eating the way I am now vs. what I was doing on Keto. Way more fruits and veggies now and whole grains.

    Protein is a bit overhyped as to how much we need. If you're eating enough whole foods, it's nearly impossible to not eat enough protein (meaning enough to avoid protein deficiency), as long as you don't prioritize fruit or starchy veg over other vegetables and whole grains.

    This is just not true. Protein is the building blocks of tissue. Hair, nails, skin, bones and muscle. It is in no way overhyped. The recommendations in the thread are right on. There are many folks, when they begin to log, who realize how little protein they are getting.

    It is even more important where engaging in vigorous exercise.

    Also, I don't know about you, but my goal isn't simply to avoid protein deficiency . . . it's to get enough protein to thrive. There's a range of sub-optimal protein intake that begins way before actual deficiency and that isn't a range that I want to be in.
  • psychod787
    psychod787 Posts: 4,099 Member
    besides all the protective functions of protein, I think there is some research showing its very filling as well....
  • psuLemon
    psuLemon Posts: 38,425 MFP Moderator
    maybebeccadough wrote: »
    hjsportsed1 wrote: »

    I feel much better eating the way I am now vs. what I was doing on Keto. Way more fruits and veggies now and whole grains.

    Protein is a bit overhyped as to how much we need. If you're eating enough whole foods, it's nearly impossible to not eat enough protein (meaning enough to avoid protein deficiency), as long as you don't prioritize fruit or starchy veg over other vegetables and whole grains.

    There are multiple meta analyses that disagree with you. Its ideal to get 1.5-2.2g/kg. And activity level, leanness, diet and etc... all come into play to determine how much you need.

Categories